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July 25

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Week 8 News, Advice and Session Details

By Cheltenham Running Club

July 25, 2021


Welcome to week 8 of the 14 Week Cheltenham Running Club Programme!

Summer School Holidays have started and I’m away on holiday so I’ve actually recorded this on Thursday. The weather is looking milder which should make your outdoor exercise feel easier, especially if you took on the heat last week. 

Last week I reminded runners that Cheltenham’s 10k and Half Marathon were only 7 weeks away, but now there’s only 6!

We’ve now created Sunday routes which closely follow sections of the 10 and 21k routes.

Tuesday 27th July Session Details

Non-stop runners meeting at the Prestbury Park Playing Field

Warm up with the standard 30sec fast, 60 seconds back for 5 reps followed by our standard stretches. You can do this on the grass, out of the way of those already using the track. 

For the main set we’re back to 400m fast but this time with but 1min 20 second slow jog x 9-11reps. I’ve provided a range as those in the slower groups will take longer to run each rep.

Recovering should be a slow jog where possible. A jogging recovery means you cannot afford to run too fast on the 400m runs.

Below you’ll find a target speed to aim for in the first half of your workout. If you’re feeling good in the second half then you’re welcome to speed up. 

Here are some details specific to your group:

7s complete 9 reps aiming for 8kph on the fast periods

8s complete 9 reps aiming for 9kph on the fast periods 

9s complete10 reps aiming for 10kph on the fast periods 

10s complete 10 reps aiming for 11kph on the fast periods 

11s complete 11 reps aiming for 12kph on the fast periods 

12s complete 11 reps aiming for 13kph on the fast periods 

13s complete 11 reps aiming for 14kph on the fast periods 

Lunchtime Couch to 5k meeting at the Race Course Car Park 

You have intervals of a 12min run 1 min walk 35min total on one of the following routes. 

Warm up is 5 x 30seconds out:1min back in the park followed by stretches.

6s – https://www.komoot.com/tour/426791757

7s – https://www.komoot.com/tour/426790264

Evening Couch to 5k Meeting at the Prestbury Park Playing Field

You have intervals of a 12min run 1 min walk 35min total on one of the following routes. 

Warm up is 5 x 30seconds out:1min back in the park followed by stretches.

6s – https://www.komoot.com/tour/426793046

7s – https://www.komoot.com/tour/426795102

Walkers ​

Meeting at the Racecourse Car Park and start times are 12pm or 6:15pm…both if you’re super keen! 

4kph group follow – https://www.komoot.com/tour/342701626

5s – https://www.komoot.com/tour/342703756

6s – https://www.komoot.com/tour/342705767

If you’ve yet to make Komoot work for you please follow the video at https://youtu.be/dRXP_rPkom4

Warm up with a quick lap of the car park followed by a couple of minutes stretching.

Thursday Running and Walking Routes 29th July

If you’re yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

These are the routes you’ll need for Thursday’s session of: 35min at Speed Group Pace + 0.5kph

Walkers 

Meeting at the Royal Oak in Prestbury and start times are 12pm and/or 6:15pm

Routes are: 

4kph – https://www.komoot.com/tour/350505307

5kph – https://www.komoot.com/tour/350502655

6kph – https://www.komoot.com/tour/350381062

Couch to 5k

Lunchtime Group Meet at the Royal Oak in Prestbury at 12:10pm

Your walk/jog intervals are: 12min run 1 min walk 35min total following the routes below:

6kph – https://www.komoot.com/tour/397523705

7kph – https://www.komoot.com/tour/397524634

Evening group meet at the Hewlett Arms on Hales Rd at 6:30pm

Your walk/jog intervals are: 12min run 1 min walk 35min total following the routes below:

6kph – https://www.komoot.com/tour/424838298

7kph – https://www.komoot.com/tour/424843169

Runners

7kph – https://www.komoot.com/tour/424843169

8kph – https://www.komoot.com/tour/424911287

9kph – https://www.komoot.com/tour/424911287

10kph – https://www.komoot.com/tour/424913962

11kph – https://www.komoot.com/tour/424913962

12kph – https://www.komoot.com/tour/424917962

13kph – https://www.komoot.com/tour/424917962

WARM UP: Couch to 5k and non stop Runners should do 5 x 30sec out and 60sec back before the dynamic stretches.

Saturday 31st Walk from Letchlade

We’re asking everyone to book for this one so please do so at https://coachconor.as.me/saturday-sessions

Our 4kph group will follow the 7.9k route at https://www.komoot.com/tour/426911168

5-6kph group will follow the 11.2k route at https://www.komoot.com/tour/426912002If you’re yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

Sunday 1st August Routes from the Pump Room

If you’re yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

Walkers 

Start at 9:30am

4kph follow the 6k route at https://www.komoot.com/tour/426970260

5kph and 6kph follow the 14k route at https://www.komoot.com/tour/426974819

Non Stop Runners

Couch to 5k, 6kph, 7kph and 8kph meet at 9:15am

Build to 10k Runners – 9k https://www.komoot.com/tour/426980288

PB your 10k Runners – 14k https://www.komoot.com/tour/426984975

Build to 21k Runners – 16k https://www.komoot.com/tour/426991530

PB your 21k Runners – 24k https://www.komoot.com/tour/426998909

Couch to 5k – 12min run 1 min walk 35min total

6kph group – https://www.komoot.com/tour/4274300947kph group – https://www.komoot.com/tour/427426569

Cheltenham Running Club

About the author

Conor is the Head Coach and Founder of Cheltenham Running Club. His experience as a Strength & Conditioning Coach, Triathlete and Personal Trainer ensure members are educated on best practice in regards to training progression while also nurtured through the early stages of fitness development.

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